How many times do you check your phone in a day? It’s a question that none of us want to answer, but we should. After all, continuous screen time isn’t good for our health. That’s why digital detox has become a popular trend. Taking hours, and even days away from the screen is a great way to take care of your health.
Have you ever wanted to practice digital detox? If so, chances are you’ve spent hours on Google hunting for advice that works. Well look no further! We’ve done all the Googling for you and have five simple digital detoxing tips that you can follow. These tips will ensure you gain all the healthcare benefits of staying away from the screen, while fitting in practically with your schedule.
So go ahead, give this blog a read and try out tips out. If they work for you, share it with your friends and family. Let’s build a healthier and less digitally addicted society!
Why Digital Detox Really Matters
Have a quick look around you. How many screens do you see? From your phone to your laptop, to your TV and even a wearable, chances are you have at least 3-4 screens you look at daily. According to an Ericsson Mobility report, Indians average 4.5 hours of screen time per day on smartphones alone! So just image how many hours we are in front of screens when you add work and TV time.
That has serious consequences. Without regular digital detoxing, you could suffer from –
- Eye strain: strained eyes can lead to poor vision and constant headaches. That means it’s more likely you’ll need glasses with greater power.
- Sleeping disorders: the blue light from screens affects your body’s sleep schedule. So, using screens late at night can lead to sleep disorders and fatigue.
- Social isolation: hiding behind the screen makes it harder for you to really connect with friends and family. You lose out on valuable relationships if you don’t practice digital detox.
- Mental health issues: excessive screen time has been linked to depression, anxiety and a lack of self-confidence. Digital detoxing can help you become more confident and happier.
Digital Detoxing Tips That Work
- Understand the Problem
You can’t take steps towards digital detox if you don’t know how big the issue is. Most modern smartphones allow you to view your screen time. We recommend you do that first. Monitor your time over two to three weeks to really understand the size of the problem.
If you are on an iPhone, use the Screen Time feature in Settings > Screen Time. On Android, go to Settings > Digital Wellbeing & Parental Controls. These features allow you to see your total screen time, as well as time per app. Similar features exist for Mac and Windows as well.
- Limit Certain Apps
Tracking yours screen time will let you know what apps you use the most. The next step is to limit your use of those apps. We know you can’t limit apps you use for work, but that’s not what we are talking about. Look at the time you spend on Facebook, Amazon Prime, WhatsApp.
On your phone, set up limits for these apps. Remember to start small. If you use Facebook for 3 hours in a day, reduce it by 30 minutes every two weeks. You can’t go from 3 hours to 45 minutes in a week. Set reasonable goals. Once your time is up, you’ll be less tempted to use the app since it automatically gets locked.
- Find Alternatives
If you’ve successfully limited your screen time, the next step to digital detoxing is to find suitable alternatives. You will find 1-2 hours in a day you can fill, so you should really use it well. Pick a hobby you used to do as a child or wanted to try. It could be painting, dancing, gardening or reading. The idea is to find something that involve a screen.
Fill your free time by engaging in this hobby daily. Even if it is just 30 minutes, it’s 30 minutes you are less likely to want to check your devices. Alternatively, why not get wellness membership plans and invest in physical activity?
- Establish Digital Detox Hours
Once you’ve limited your screen time, the next step is to establish digital detoxing hours. These are hours (ideally 3-4 hours) when you don’t use a screen at all. Start on Sundays, when you are less likely to be disturbed by work. Once it becomes a habit, you can extend it to weekdays as well.
The first step to digital detoxing hours is to turn off notifications. Put your phone in silent mode or switch it off if you can. You could also turn off Wi-Fi. Once you are cut off from the chaos of the digital world, you’ll find it easier to spend time doing your hobbies. Why not practice this with the whole family?
- Digital Detoxing Zones
Another good way to limit your screen time is to establish ‘digital detoxing zones’ at home. These are areas of the house where phones aren’t allowed. Start with the dining table and during meals. It can be tough, but if done as a family can be great! Remember – put your phone in silent mode or switch off the Wi-Fi to really feel the effects.
You can also practice this when you are out. Going for dinner with friends/family? Put your phone away and spend time really connecting with others. This also applies to your holidays. If you want digital detoxing to work, you’ll have to put in the effort to leave your gadgets behind.
Whether you are an employee or employer, digital detoxing is something you need to practice. Establish norms at work to ensure you can truly enjoy the healthcare benefits of being disconnected. Another important thing to do is ensure you fully utilize your employee healthcare benefits if you have them.
If you don’t, it’s time to get Onsurity’s employee healthcare plans. Our comprehensive healthcare benefits for employees ensure affordable employee healthcare for all MSMEs and startups.